Are you someone who exercises on vacation? If so, this article is for you. Summer vacation is a great opportunity to change up your workout routine, especially since you may not have access to a gym. When time and equipment are limited, it’s time to get creative and try this short, intense kettlebell workout.
The kettlebell is one of the best tools for training. Kettlebell workouts combine strength and conditioning, making your lungs burn in no time. If you have access to kettlebells, strength coach Mike T Nelson, Ph.D., has the perfect workout for you.
The KB Workout
“This workout is ideal for maintaining muscle and strength with just two lighter kettlebells. I prefer using lighter weights as they are easier to transport if you’re traveling and have limited space. Despite the lighter weights, you can still get a great training effect. Since everyone has different strength levels, the number of reps will vary. That’s why we’ll use the concept of reps in reserve (RIR),” explains Nelson.
1A. Double KB Front Squat
1B. KB Seesaw Press
1C. Double KB Unilateral Row
Kettlebell Workout Tips
“The double KB front squat is a great exercise that feels heavier because the load is in front of you and in each hand. Hold the kettlebells in the racked position, making sure not to pinch your fingers, then squat up and down. Stop when you’re about two reps short of failure (2 RIR). Rest for 30-60 seconds.
With the seesaw press, press up with your left hand from the rack position until it’s fully extended. As you start coming back down, push up with your other hand, creating a seesaw motion. Aim for around 2 RIR again. Rest for 30-60 seconds.
For the unilateral row, carefully move your hand through both kettlebells and hold them in one hand (watch the video) without pinching your fingers. Row both kettlebells and perform reps until you reach a two RIR on both sides.
Rest for two to three minutes between rounds, and do two to four rounds every other day if necessary. You can shorten the reps between exercises and rounds if you want more conditioning,” says Nelson.